The Estrogen rollercoaster: How to survive the ride

Estrogen is like the Beyoncé of hormones. It’s a superstar that’s mainly found in women, and it’s responsible for things like:

• the development of body hair (which can sometimes turn into something not cool, such as a mustache, if estrogen becomes too loud),
• the development of our breasts and 
• creating the egg follicles in women every month, during the first half of our cycle. Then estrogen surges and we ovulate thanks to this boom.

1. After ovulation, another hormone, called progesterone, takes over during the second half of women’s cycles. Progesterone is like the chill best friend of estrogen. It helps prepare the uterus for a possible baby by thickening its lining and telling the body to take it easy, just in case a little one is on the way. It’s like a laid-back beach bum who gets everything ready for a party and tells everyone to relax and have a good time.
2. Both of them should be balanced if we want to be healthy (more info on these 2 buddies here). They’re the yin and yang of our bodies.

You’ve probably heard of excess estrogen and of its symptoms, such as nipple hair, a mustache, mood changes, acne, headaches, strong PMS, brown spotting before or after your period…

Well, well, well, just like a good detective, we need to find the culprit if we want to solve the case! Are you suspecting that you have more estrogen than you need? Then it’s time to put your thinking cap on and ask yourself some questions (and/or to pay a visit to your doctor). Is your thyroid acting up? Is your lifestyle throwing you off balance? Or is it some other sneaky health issue? (Psst, sometimes histamine intolerance likes to hang out with extra estrogen, so keep an eye out for that one!)

Your excess estrogen might be coming from… the OUTSIDE ENVIRONMENT

There are several sources from which women can get too much estrogen:

• Food: Some foods, such as soy and soy-derived products, flax seeds, and chickpeas, contain phytoestrogens, which our bodies mistake for estrogen. This is why they can increase estrogen levels in the body.
• Beauty products: Some beauty products, such as makeup, lotions, and shampoos, contain chemicals called parabens and phthalates, which can mimic estrogen in the body and contribute to an increase in estrogen levels.
• Environment: Exposure to environmental pollutants, such as pesticides and industrial chemicals, can also increase estrogen levels in the body.
• Plastics can also be a source of excess estrogen exposure. Some types of plastics contain chemicals called “endocrine disruptors” that can leach into food and drinks stored in them. These can mimic estrogen in the body and disrupt the delicate balance of hormones, potentially leading to health problems. It is recommended to avoid using plastic containers with recycling codes 3, 6, and 7, as they are more likely to contain endocrine disruptors. Using glass, ceramic, or stainless steel containers to store food and drinks can be a safer alternative.

I personally try to limit my intake through food by avoiding soy, because let’s face it, our bodies can be fooled by anything these days. No plastic jars for me either – I’m a glass half-full kinda gal. But, let’s be real, balance is key. I try to stick to the healthy stuff 90% of the time, but I won’t say no to a soy latte or a plastic container on those lazy days. Being healthy shouldn’t be a hassle, it should be a treat!

Your excess estrogen might also be due to… a LACK OF ENOUGH PROGESTERONE

Think of progesterone as the peacekeeper in your body. It only shows up after the estrogen party (after we have ovulated), when it’s time to clean up and to support our metabolism. But if too much estrogen is around, it’s like having a wild party that never ends! Progesterone won’t be able to keep everything calm as it’s supposed to do!

This one is tricky. Women with excess estrogen can gain weight. What will they do next? Go on a restrictive diet. But hold up, ladies! Restrictive diets can make it hard to ovulate, which means less progesterone. And less progesterone means even more estrogen, like a never-ending cycle of estrogen-fueled chaos! What will happen next? Even more weight gain! Even more estrogen and symptoms that get worse. This is why I want to let you know that in case of excess estrogen, you can also focus on getting enough progesterone.

How do we help our body to make progesterone without starving ourselves?

1. Healthy, balanced, nutrient-dense meals. This means eating enough non-packaged food. Easy rule: the food should either come from nature (think veggies, fruit, seeds, eggs, meat, fish, dairy) or only contain ingredients that you know what they are. Usually, if you see more than 3-4 ingredients on a package, chances are there’s some additive in there. Avoid too much sugar. Avoid canola oil.
2. Leave at least 3-4 hours between your meals and try to eat regularly, in order to send your body the signal that it’s safe and that it shouldn’t store fat because no famine is coming! Also, eating regularly keeps your blood sugar in balance and helps you not be too (h)angry.
3. Try to be outside (even when it’s cloudy) for at least 30 minutes a day!
4. Sleep for at least 7 hours.
5. Reduce the stress that you can. I do that by consciously taking 30 minutes of me-time before going to bed. Sometimes I read, sometimes I journal, sometimes I take a bath, listen to music or watch a Seinfeld episode. The key is to tell yourself: this is my me-time before doing your thing. Like this, you will allow your body to relax.

Other things you can do to keep your estrogen in balance with your progesterone:

1. Eat raw carrots. One carrot a day keeps estrogen at bay! When we eat raw carrots, the fiber in them helps remove extra estrogen from our body. It sticks to the estrogen and helps get rid of it (via our bowel movement), so it doesn’t stay in our blood and cause problems.
2. Make sure you have at least 1 bowel movement a day. Otherwise, the toxins that we should eliminate, as well as the estrogen, will recirculate and cause inflammation in the body.
3. Learn how to listen to your body. Pause for brief moments during the day and check how you’re doing. Are you hungry? Thirsty? Do you feel good or tired after your meal? Do you crave a certain type of food? It might be because your body needs a specific nutrient in that food!
4. Exercise. Exercise your way, do what you love and don’t overdo it. The key is to look forward to it, to feel good after and not to dread it! I’ve heard so many people telling me that by exercising 3 times a week instead of 5-6 times a week, they get almost the same results from the workout but that instead, their bodies and moods feel better because they can recover better.

Any other tips and tricks? Questions? Comments? Stories you want to share? Let me know in the comments!

Disclaimer: The information provided in this blog post about estrogen is for educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The author of this blog post does not assume any responsibility or liability for any consequences resulting directly or indirectly from the use of the information provided. It is important to check with your healthcare provider before making any changes to your diet or supplement regimen.